Diastasis recti workout - Stage 3B - Core Fitness for Moms
Our Stage 3B Diastasis recti workout. We are progressing from Stage 2 and you will want to alternate this workout with the Stage 3A workout.
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► This is the STAGE 3 workalong video in the Diastasis recti Workout Challenge, so you can get your deep core firing. You will be doing this workout 2 times this week, alternating it with the Stage 3A workout.
Find all of our DR workouts in this playlist: • Diastasis recti Program - Core Fitness for...
✨THE WORKOUT: Stage 3B✨
► EQUIPMENT: A Wall.
► INSTRUCTIONS:
✔️ 3 rounds
✔️ 10 reps of each exercise
✔️ Do 3-4 times this week
✔️ If you have a tight Pelvic floor make sure you release and relax in between rounds (I suggest a few breaths in Happy baby pose)
*Note: Focus on breathing into your back for the side plank and make your your hip is slightly forward. Keep hips still for the Heel slides and knee lifts.
► 3 Postpartum Diastasis recti Exercises
1️⃣ Side Plank (15 seconds each side)
2️⃣ Heel Slides
3️⃣ Knee Lifts
►TIME STAMPS:
00:01 Diastasis recti workout
00:20 Side Plank
01:27 Heel Slides
02:15 Knee Lifts
❤️ Learn more about Diastasis recti + healing your core and Pelvic floor after baby with my FREE Blueprint to a functional core here:
https://functionalcoreblueprint.katri...
⭐FAQ's + TIPS:
► How soon can I start these exercises postpartum?
I always recommend chatting with your doctor or midwife about resuming exercise postpartum. Every body (and every pregnancy) is so different! I personally started using the 360 breathing around 2-3 weeks postpartum and then slowly started moving through the other exercises as it felt good to do so. Do not rush into it, if something doesn’t feel right then stop.
► What if I feel these moves in my lower back instead of my abs?
If you're feeling ab exercises in your lower back, that could mean you are flaring your ribs and your back and/or hip flexors are taking over the work and the moves are too advanced! I would scale back and regress the exercises as needed. Check out this video to make sure you are setting up for the exercises correctly: Postpartum Core Exercise Tip - Core Fitness for Moms - - Video 1 in the Deep Core Connection Series
►How to check for Diastasis recti at home: • How to check for diastasis recti - Core Fi...
► My "babies" are all grown up -- can I still do this program?
YES. These workouts are great for ALL women, regardless of whether you've had a baby (or when that baby was born).
D I S C L A I M E R
Please consult your physician before beginning any exercise regimen. By participating in this workout video, you agree to do so at your own risk.
Not every exercise is appropriate for every person. Correct execution of all exercises is imperative to prevent injury. Please consult your healthcare provider if you have questions about any exercises and if they are right for you.
You will not hold Katrina Oakley (Core Fitness for Moms) liable for any injury.